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How Long Should I Exercise?
The length of each exercise session depends on your fitness level. Exercise
physiologists have determined that, to attain cardiovascular benefits from
exercise, you should maintain your heart rate in the training zone for at least 15
minutes. This is in addition to your warm-up time, and does not include cool-
down. You should always allow several minutes to bring your heart rate into the
training zone, by starting out slowly and gradually increasing the work level.
Similarly, use several minutes of light exercise after the workout to bring your
heart rate down to near resting level.
The higher your fitness level, the longer you should maintain your heart rate in
the training zone (between 20 and 30 minutes). Beginners should always start
slowly and gradually increase their sessions up to 20 minutes or more.
How Often Should I Exercise?
Research indicates that aerobic sessions of 20 minutes or more should be
done at least three to five times a week to obtain significant cardiovascular
benefits. Most experts agree that sensible eating habits and regular aerobic
exercise are the keys to weight control and fitness. A recent study, which
tracked several subjects over a period of years, conclusively shows that
exercise, not dieting, is the key factor to successful long-term weight loss.